Thursday, 8-15-19
Teams of 4
30 min AMRAP
25 KBS
15 HSPU 2:1
5 Rope Climb 3:1
*While one person completes reps for AMRAP, the other 3 are holding a loaded barbell 135/95. When switching the barbell cannot hit the ground.400m run penalty*
Teams of 4
30 min AMRAP
25 KBS
15 HSPU 2:1
5 Rope Climb 3:1
*While one person completes reps for AMRAP, the other 3 are holding a loaded barbell 135/95. When switching the barbell cannot hit the ground.400m run penalty*
Strength: Every 90 sec for 7 sets 3 Front Squats Sets 1-3 @ 65-75% Sets 4-7 @ 80-85% of 1RM 16 min AMRAP 30 Cal Row 20 Box Jump Overs 24/20 10 Push presses 135/95 5 M/U (scale 10 Pull ups and 10 Dips)
Gym is closed until further notice. Today’s Home WOD 5RFT5o D/U’s or 75 Tuck Jumps30 Alt. DB/ KB Snatches30 Goblet Squats
Strength/Skill – Clean Complex- 2 Hang Clean Pulls + 1 Hang Clean x 5 WOD: @0:00-21-15-9 Wall Ball Pull Ups @:10:00 21-15-9 Wall Ball Box jumps @20:00 21-15-9 Wall ball Burpees @30:00 21-15-9 Wall ball Row Calories
20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s Partner WOD 20 min AMRAP 30 AAB 20 Devil’s Press 50/35
Strength/Skill – E.M.O.M. 7 min – 5 Burpee Pull-ups For time: 135/95-lb. clean, 1 rep 10 parallette handstand push-ups 135/95-lb. squat clean, 2 reps 9 parallette handstand push-ups 135/95-lb. squat clean, 3 reps 8 parallette handstand push-ups 135/95-lb. squat clean, 4 reps 7 parallette handstand push-ups 135/95-lb. squat clean, 5 reps 6 parallette handstand push-ups…
Partner Row AMCAP in 12min Thruster/ Push Press/ Push Jerk/ Split Jerk 7X1 Go as heavy as possible w/o dropping the bar Rest 2min between efforts.